Copyright · • Brush salmon fillets with 2 tbsp of the lemon and olive oil mixture. • Grill...

Copyright

Copyright 2016 The Health Coach Group

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Copyright © 2016 by The Health Coach GroupAll Rights Reserved. No part of this book may be

reproduced or redistributed in any form or by any electronic or mechanical means, including information

storage and retrieval systems, without permission in writing from the publisher.

Published in the United States by:The Health Coach Group, LLC,

7601 Military Avenue, Omaha, NE 68134http://www.thehealthcoachgroup.com

Disclaimer: This book contains affiliate links that compensate our company should you make a purchase.

The information contained in this book is intended to help readers make informed decisions about their health.

It shouldnot be used as a substitute for treatment by or the advice

of a professional health- care provider. Although the author

and publisher have endeavored to ensure that the information provided herein is complete and accurate, they shall not be held responsible for loss or damage of any nature suffered as a result of reliance on any of this

book’s contents or any errors or omissions herein.

http://www.thehealthcoachgroup.com/

Index


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Recipe Page #

Breakfast Recipes 6

3-Ingredient Banana Pancakes 7

20-Minute Braised Egg Breakfast 9

Breakfast Bites 12

Breakfast Fruit Soufflé 14

Healthy Egg Breakfast Muffins 17

Paleo Scallion Pancakes 19

Poached Egg & Avocado Breakfast Salad 22

Spinach and Egg White Omelet 24


4

Recipe Page #

Lunch Recipes 26

Chicken Salad with Almonds 27

Grilled Halibut with Peach and Pepper Salsa 29

Grilled Salmon with Lemon, Mint and Basil 32

Grilled Sardines with Mint & Almonds 34

Grilled Southwest Tuna 37

Honey Garlic Salmon 39

Italian Style Grilled Sardines 41

Mayonnaise (dairy free) 43

Paleo Salmon Cakes 45

Salmon Fillet 47

Salmon with Mango-Caper Relish 49

Seared Sesame-Coated Tuna 51

Spicy Tuna Roll 53

Wild Alaskan Salmon, Sicilian Style 56


5

Recipe Page #

Dinner Recipes 59

Blackened Fish With Avocado Salsa 60

Fish in Crazy Water 63

Grilled Lobster Tails 66

One-Pot Honey Rosemary Chicken & Vegan 68

Quick and Easy 4 Ingredient Dinner 70

Seasoned White Fish 72

Sicilian Fish Soup 73

Simple Herb and Garlic Roasted Turkey Breast 77

Slow Cooker Chicken, Kale, and Sweet Potato Soup 79


6

BREAKFAST RECIPES


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3-Ingredient Banana PancakesIngredients:• 1 Banana

• 2 Eggs

• 1/2 cup of oatmeal, gluten-free

Instructions:• Put all ingredients into your blender and blend well for

15-20 seconds.

• Cook your pancakes on a griddle heated to medium-high, cooking from for about 2-3 minutes on each side.

• Serve with raw honey or peanut butter.

Serves 4


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20-Minute Braised Egg BreakfastServes: 2

Ingredients:• 2 tbsp olive oil

• 1/2 cup red onions, chopped

• 2 cloves garlic, minced

• 1 cup kale, chopped

• 1 cup tomatoes, chopped

• 1/2 tsp sumac

• 1/2 tsp ras el hanout

• 4 large eggs

• salt and pepper to taste

• chopped parsley for garnish (optional)

Instructions:• Heat oil in a skillet or frying pan over medium heat.

When the pan is hot, add onions and sauté for about 2to 3 minutes.

• Add garlic and pinch of salt and sauté for 30 seconds.Add kale. When kale has starts to wilt, add tomatoes,and cook for a minute or two. Stir in the sumac and rasel hanout.


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20-Minute Braised Egg Breakfast (continued)• Move vegetables in pan to create 4 wells for eggs.

• Crack an egg into each well.

• Reduce heat to low and cover skillet with lid.

• Cook eggs until the whites are set, about 4-5 minutes.

• Check eggs constantly to prevent overcooking.

• Drop egg whites in one of the wells on the pan. Addyolk on top immediately afterwards.

• Turn off the heat and serve.


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Breakfast BitesServes: 4

Ingredients:• 6 eggs

• 1 red pepper

• 1/2 orange bell pepper

• 1 green onions, chopped

• salt

• pepper

Instructions:• Preheat oven to 350ºF.

• In a medium bowl, combine eggs, pepper, green onion,and salt and pepper and whisk until combined.

• Pour egg mixture into muffin pan.

• Bake for about 10 minutes. (More or less, depending onoven.)


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Breakfast Fruit Soufflé Serves: 2

Ingredients:• 4 – 5 eggs

• 2-3 tbsp raw honey

• 2 tsp vanilla

• 2 tsp cinnamon

• 1 cup fruit, fresh or frozen

• 1 tbsp coconut oil

Instructions:• Put coconut oil and fruit in the bottom of a pie pan or 2

large ramekins. (If fruit is fresh, slice it up before addingto dish. If it’s frozen, keep whole and slice afterthawing.)

• Stick in the oven while it’s preheating so the coconut oilmelts and fruit gets soft.

• Put egg whites in stand mixer (or hand held mixer) andwhisk on high speed until peaks form.

• While the whites are whipping, put yolks in separatebowl.

• Add raw honey, vanilla, and cinnamon.

• Mix well. Set aside until the whites are finishedwhipping.


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Breakfast Fruit Souffle(continued) • When whites are finished whipping, add yolk mixture.

• Whisk about 5 seconds more until yolk and whitemixture is incorporated. Do not over mix.

• Take pie dish with fruit/coconut oil out of the oven. (Ifyour fruit was frozen, slice into smaller.

• Pour egg mixture into the pie dish/ramekins.

• Bake 16-20 minutes or until the top is a deep, goldenbrown.


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Healthy Egg Breakfast MuffinsServes: 8


• 1 cup broccoli, diced

• 1 cup onion, diced

• 1 cup mushrooms, diced

• salt and pepper, to taste

Instructions:• Preheat oven to 350°F.

• Dice all vegetables.

• In large mixing bowl, whisk together eggs, vegetables,salt, and pepper.

• Pour mixture into greased muffin pan, the mixtureshould evenly fill 8 muffin cups.

• Bake 18-20 minutes, or until a toothpick inserted in themiddle comes out clean.


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Paleo Scallion PancakesServes: 2

Ingredients:• 1/2 medium head of cauliflower, chopped and then

minced fine in a food processor (about 1 3/4 cupminced)

• 1/4 cup water

• 6 scallions, chopped

• 1/4 cup onion, finely minced

• 2 eggs

• salt to taste


Instructions:

• Bring water to boil in medium saucepan.

• Once boiling, place cauliflower in, quickly stir, coversaucepan, and turn off heat.

• Set timer for 10 minutes to let cauliflower steam.

• Afterwards, drain the cauliflower in layeredcheesecloth, squeezing out all moisture.

• In large bowl, beat eggs. Whisk in scallions, onion,cauliflower, and salt.

• Heat coconut oil in large skillet over medium heat untilshimmering.


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Paleo Scallion Pancakes (continued)

• Put all egg mixture in and spread around.

• Let cook 5 minutes or until golden brown.

• Cook for another 3 minutes until golden brown. Slideout onto a wire rack to keep bottom crispy and sprinkleover extra salt to taste.


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Poached Egg & Avocado Breakfast SaladServes: 2


• 1 avocado

• 7 grape tomatoes

• 2 cups lettuce

• 1/4 cups cooked quinoa

• 1 tbsp pistachios

• salt and pepper

Instructions:• Poach eggs.

• Create salads by layering lettuce, tomatoes, cooked quinoa, avocado, and pistachios.

• Add poached eggs and top with salt/pepper to taste.


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Spinach and Egg White OmeletServes: 1

Ingredients:• 3 egg whites

• 1 handful spinach

• 1/2 cups onions

• 5 grape tomatoes

• salt

• pepper


• Spray a medium skillet with olive oil mister and sautechopped onion for 3-4 minutes, until translucent. Add spinach and saute until just wilted.

• Place spinach-onion mixture in small glass dish (or small skillet) and crack 3 egg whites over top. Season with of salt and pepper, add sliced tomatoes and bake in oven for 17 minutes.


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26

LUNCH RECIPES


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Chicken Salad with Almonds

Serves: 7

Ingredients:• 2 cups chicken, shredded

• 1 cup slivered almonds, blanched, toasted

• 1 cup dried cranberries

• 2 grapefruit, sliced

• 4 cups greens, mesclun

• 1/2 cups olive oil

• 1/4 cups apple cider vinegar

• 1/4 tsp Celtic sea salt

Instructions:• Place almonds in pan over low heat and toast, while

peeling and slicing grapefruit.

• Remove almonds from heat when lightly browned.

• In large salad bowl, toss together chicken, (warm)almonds, cranberries, grapefruit, and mesclun greens.

• Drizzle with olive oil and vinegar, toss, then sprinklewith salt.


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Grilled Halibut with Peach and Pepper SalsaServes: 4

Ingredients:Salsa:

• 1 1/3 cups coarsely chopped peeled yellow peaches 1 cup chopped red bell pepper

• 1/3 cup green onions, thinly sliced

• 1/3 cup fresh arugula, chopped

• 1/4 cup fresh lemon juice

• 4 tsp fresh oregano, chopped

• 1/8 tsp salt

• 1/2 habanero pepper, seeded and minced

• 1 garlic clove, minced

Fish:

• 4 tsp fresh lemon juice

• 4 tsp olive oil

• 1/2 tsp paprika


• 4 (6-ounce) skinless halibut fillets

• 3/8 tsp salt

• 3/8 tsp black pepper, freshly ground

• olive oil mister


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Grilled Halibut with Peach and Pepper Salsa (continued)Instructions:• To prepare salsa, combine salsa ingredients; toss gently.

Let stand 30 minutes before serving.

• Prepare grill to medium-high heat.

• To prepare fish, combine 4 tsp juice, oil, paprika, and 1garlic clove in a large, shallow glass baking dish, stirringwith whisk.

• Add fish to juice mixture; turn to coat. Cover and letstand 15 minutes.

• Remove fish from marinade; discard marinade.

• Sprinkle fish evenly with 3/8 tsp salt and black pepper.

• Place fish on a grill rack coated with olive oil mister; grill3 minutes on each side or cooked to preference.

• Serve with salsa.


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Grilled Salmon with Lemon, Mint and BasilServes: 4

Ingredients:• 1/2 cup olive oil

• 3 tbsp fresh mint leaves, chopped

• 3 tbsp fresh lemon juice

• 1 tbsp fresh basil leaves, chopped


• salt and black pepper, freshly ground

• 4 (5 to 6-ounces each) salmon fillets

Instructions:• Prepare the grill on medium-high heat. Whisk oil, mint,

lemon juice, basil, and garlic in medium bowl to blend.

• Season lemon and olive oil mixture with salt andpepper, to taste.

• Brush salmon fillets with 2 tbsp of the lemon and olive oil mixture.

• Grill fillets until just cooked through, about 3 minutesper side (depending on thickness of fillets).

• Plate and add remaining sauce.


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Grilled Sardines with Mint & AlmondsServes: 4

Ingredients:• 3/4 cups almonds, whole

• 1/4 tsp saffron threads

• 1 onions, small, minced

• 1/2 cups raisins

• 1/2 cups cilantro leaves

• 1/2 cups mint leaves, packed

• 3 garlic cloves, large

• 1 pinch red pepper, crushed

• 1/2 cups extra-virgin olive oil

• 12 sardines (fresh, small red mullet, mackerel or trout—cleaned, heads left on)

• Lime wedges

Instructions:• Preheat oven to 350°F. On rimmed baking sheet, spread

almonds in even layer and toast for about 10 minutes,until golden.

• In medium bowl, stir saffron with 2 tbsp of hot water.

• Let stand for 2 minutes, then stir in the onion, raisinsand half the roasted almonds.


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Grilled Sardines with Mint & Almonds (continued)

• In food processor, combine cilantro, mint, garlic andcrushed pepper. Pulse just to combine. With themachine on, drizzle in olive oil.

• Add two-thirds of the herb mixture into the onionmixture.

• Using sharp paring knife, make 3 diagonal slashes intofish on both sides.

• Rub the remaining herb mixture all over the fish andinto slashes.

• Grill or broil fish about 3 minutes per side, until nicelycharred and cooked through.

• Spoon some sauce onto serving platter, top with grilledsardines and serve with lime wedges.


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Grilled Southwest TunaServes: 2

Ingredients:• 2 tuna steaks

• 2 cloves garlic

• 3 tbsp olive oil

• 1 tsp cumin

• 1 tsp lime juice

• 1/2 tsp salt

• 1/2 tsp pepper

• 1 pinch cayenne

Instructions:• Combine all ingredients except tuna in a 1-gallon zip

lock bag and mix well.

• Add tuna and coat well. Refrigerate for 1-4 hours.

• Preheat grill on high for 15 minutes, clean and oil well.

• Grill for 3 minutes per side.

• Serve.


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Honey Garlic SalmonServes: 4

Ingredients:• 4 salmon fillets, skin on

• 1 tbsp oil

• 3 garlic cloves, minced

• 3 tbsp raw honey

• 2 tbsp lemon juice, fresh squeezed

• chopped parsley

Instructions:• Season salmon with salt and pepper and add oil to

large skillet over medium-high heat.

• Once skillet is hot, add salmon, skin side down.

• Cook salmon for 5-7 minutes on skin side.

• Very carefully flip salmon. If skin sticks to pan, givemore time to cook. It should release easily from pan.

• Add garlic to pan and cook for 1 minute.

• Combine honey and lemon juice in small bowl. Addsauce to pan. Continue cooking for 1-3 minutes or untilfully cooked and looks opaque and the sauce is thick.

• Take off heat.

• When salmon is cool enough to handle peel off skin.


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Italian Style Grilled Sardines

Serves: 4

Ingredients:• 24 sardines, fresh, cleaned and gutted, heads and tails

intact


• 1 clove garlic, very finely chopped

• coarse salt, to taste

• black pepper, freshly ground, to taste

• 3 sprigs bay leaf, sweet

• 3 sprigs thyme

• 1 lemon, cut into wedges

Instructions:

• Preheat grill for 15 minutes.

• In small bowl, whisk olive oil and garlic to combine;season with salt and pepper to taste.

• Brush sardines with seasoned olive oil. Place the herbsin a grill basket along with wedge of lemon.

• Grill for 3-4 minutes on each side, or until justbeginning to brown.

• Serve immediately with lemon wedges and drizzle witholive oil, if desired.


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43

Mayonnaise dairy free

Serves: 4

Ingredients:• 2 egg yolks

• 1 tsp salt

• 1/2 tsp dry mustard

• 1 tsp honey

• 3 tsp lemon juice

• 1 tbsp apple cider vinegar

• 1 1/2 cups olive oil

Instructions:• In mixer, blend yolks, salt, honey and mustard.

• Combine lemon juice and vinegar in a separate bowladd half into the yolk mixture.

• Place oil in container with pour spout that can easily becontrolled.

• Start mixer on medium and add a slow stream of oiluntil the liquid begins to thicken and lighten.

• Increase oil flow to faster stream. Once half of oil is in,add the rest of the lemon juice mixture. Continueadding oil until all is incorporated.


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Paleo Salmon CakesServes: 4

Ingredients:• 6 ounces salmon, boneless and skinless

• 1/2 onions, medium, peeled and diced

• 1 tbsp coconut flour

• 2 large eggs

• 1 celery ribs, diced

• 1 tbsp dill, dried

• 1 tsp lemon pepper

• 1/4 tsp sea salt


Instructions:

• In bowl, break salmon up with fork and add dicedonion, celery, and spices.

• Mix in coconut flour and combine thoroughly.

• Next add in eggs and mix for one minute.

• Add coconut oil to large skillet and warm on medium-high.

• Shape mixture into 5 patties, 2" wide.

• Add patties to pan and cook until sides are goldenbrown, 3 - 4 minutes on each side.


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Salmon FilletServes: 4

Ingredients:• 4 salmon fillets

• 1 cup tomatoes, freshly chopped

• 2 tbsp ginger, ground

• 1 tbsp garlic, ground

• 1 onion, large

• 1 tsp salt

• 2 tsp ground black pepper

• 1 tsp olive oil

Instructions:• Pre-heat grill and wash salmon fillets.

• In dish, put together chopped tomatoes, ginger, garlic, onion, salt and olive oil, mixing together.

• Coat each fillet with mixed ingredients and wrap separately in foil.

• Grill for 15 minutes.


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Salmon with Mango-Caper RelishServes: 6

Ingredients:• 2 mangoes, finely chopped

• 1 red onion, small, finely chopped


• 1/4 cup fresh basil, sliced

• 2 tbsp capers, rinsed

• extra-virgin olive oil, for brushing

• 36 oz (1-inch-thick) salmon fillets

• salt and pepper

Instructions:• In bowl, stir together mangoes, red onion, lemon juice,

basil and capers.

• Preheat broiler. Brush olive oil on both sides of eachsalmon fillet; season with salt and pepper.

• Place on foil-lined baking sheet and broil, turning once,until just firm to touch, 10 to 13 minutes for medium.

• Serve with the mango-caper relish.


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51

Seared Sesame-Coated Tuna

Serves: 4

Ingredients:• Olive oil mister

• 1 5 oz tuna steak

• salt and black pepper, coarsely ground

• 1/8 cup raw honey

• 1/8 cup Dijon mustard

• 1 tbsp black sesame seeds

• 1 tbsp white sesame seeds

Instructions:• Coat stove-top grill pan, griddle, or skillet with olive oil

mister and preheat to medium-high.

• Season tuna steaks all over with salt and black pepper.Brush honey mustard all over both sides of tuna steaks.

• Press sesame seeds into both sides of tuna steaks.

• Grill 3-4 minutes per side, until medium (longer for fullycooked, fork-tender fish).


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Spicy Tuna RollServes: 2

Ingredients:• 1 1/2 cups sushi rice, prepared

• 4 oz sashimi grade tuna

• 3 tsp Sriracha

• 2 tsp green onions, chopped

• 1/2 tsp sesame oil

• 1 sheet nori, cut in half crosswise

• 2 tbsp roasted white sesame seeds

• spicy mayonnaise, dairy free

• 1/4 cups water

• 2 tsp apple cider vinegar

Instructions:• Cut tuna into ¼" cubes or mince.

• In medium bowl, combine tuna, Sriracha sauce, 1 tspgreen onion, and sesame oil.

• Lay a sheet of nori, shiny side down, on bamboo mat.

• Wet fingers in tezu and spread ¾ cup of rice evenly ontonori sheet.

• Sprinkle rice with sesame seeds.


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Spicy Tuna Roll(continued)Instructions:• Turn the sheet of nori over so that rice side is facing

down.

• Line edge of nori sheet at bottom end of bamboo mat.

• Place half of tuna mixture at bottom end of the norisheet.

• Grab bottom edge of bamboo mat while keepingfillings in place with fingers, roll into tight cylinder. Liftedge of the bamboo mat and continue to roll it forwardwhile keeping gentle pressure on mat.

• With sharp knife, cut roll in half and cut each half into 3pieces. Clean knife with damp cloth every few cuts.

• Put dollop of spicy mayo on top of each sushi andgarnish with remaining green onion.

• Cover sushi rice and completed rolls with damp clothat all times to prevent from drying.


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Wild Alaskan Salmon, Sicilian StyleServes: 4

Ingredients:• Olive oil

• 4 (1/2 lb) Alaskan salmon fillets

For the Spice Rub• 1 tbsp garlic powder

• 1 tsp dried basil

• 1 tsp fennel seed, ground in mortar (or spice grinder)

• 1⁄4 tsp hot red pepper flakes

• 1 1⁄2 tsp salt

• 1 tsp lemon pepper

For salsa• 1⁄4 cup Sicilian black olives, chopped, pitted

• 1 cup tomatoes, chopped

• 1⁄4 cup fresh basil, chopped


• 1⁄4 tsp cayenne pepper

• 2 tbsp extra virgin olive oil

• 1⁄2 lemon, juiced

• salt


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Wild Alaskan Salmon, Sicilian Style(continued)Instructions:• Prepare grill for direct grilling over high heat and oil

grill rack.

• Coat salmon with olive oil.

• To make spice rub, in small bowl, mix together garlicpowder, dried basil, fennel seeds, red pepper flakes, saltand lemon pepper.

• Sprinkle both sides of each salmon fillet generouslywith spice rub.

• To make salsa, in bowl, mix together olives, tomatoes,fresh basil, garlic, cayenne, oil, and lemon juice.

• Taste and season with salt. Set aside.

• Grill salmon directly over high heat, turning once, untilgrill-marked, firm to touch and opaque throughout, 3-4minutes per side.

• Arrange fish fillets on individual plates and top withsalsa or serve alongside.


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DINNER RECIPES


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Blackened fish with avocado corn salsaServes: 4

Ingredients (Blackened Seasoning):• 1 1/2 tbsp paprika

• 1 tbsp garlic powder

• 1 tbsp onion powder

• 1 tbsp dried thyme

• 1 tsp black pepper, ground

• 1 tsp cayenne pepper

• 1 tsp dried basil

• 1 tsp dried oregano

Ingredients (Blackened Fish):• 2-3 pounds fish fillets


Ingredients (Avocado and Corn Salsa):• 2 avocados, cubed

• 1 small red onion, chopped

• 1 ear corn, kernels removed

• 1-2 limes, juiced

• 2 tbsp cilantro, finely chopped

• course salt, to taste


61

Blackened fish with avocado corn salsa (continued)Instructions (Blackened Fish):• Combine blackening seasoning ingredients and

sprinkle both sides of fillets. Set aside.

• Heat grill on high heat.

• Grill 1-2 minutes per side, sear in juices, and reduceheat to medium-low and grill until reaching preferreddoneness.

Instructions (Avocado and Corn Salsa):• Combine avocado, onion, corn, cilantro, and lime juice

in bowl and mix well.

• Season to taste with salt.

Top the fish with avocado corn salsa and serve.


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Fish in Crazy WaterServes: 4

Ingredients:• 1 ½ lbs fresh fish fillets, snapper, sea bass, Branzino, or

Orata, cut into 4 portions.

• ¼ cup extra virgin olive oil

• 1 large garlic clove, slightly smashed and peeled

• 1 ½ cups yellow onion, chopped

• 3 celery stalks, washed, ends trimmed, cut intomatchsticks or chopped

• 2-3 carrots, peeled and cut into matchsticks orchopped

• 1 pint cherry tomatoes, washed, cut into quarters

• ¼ cup parsley leaves, chopped

• 1 ½ cups water

• coarse salt and fresh ground pepper, to taste

Instructions:• Heat olive oil and garlic in large skillet over medium

heat for a minute, until garlic starts to sizzle. Addcarrots, celery, and onions.

• Sauté, stirring, for 2 minutes, until vegetables start tosoften but don't brown.


64

Fish in Crazy Water (continued)• Add cherry tomatoes and cook, stirring, for a minute, to

heat the tomatoes.

• Add fish, tucking down into the vegetables.

• Add ¼ tsp salt and 1½ cups water. Bring the liquid to asimmer.

• Cover and cook over medium-low heat (gentle simmer)for 10 minutes or until the fish is cooked through andvegetables are softened. Stir in half the parsley.

• Divide fish, veggies, and broth among 4 bowls. Seasonwith black pepper, to taste. Serve right away, while hot,with additional chopped parsley sprinkled on top.


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Grilled Lobster Tails

Serves: 4

Ingredients:• 6 lobster tails

• 1/4 cup olive oil


• 1 tbsp fresh dill

• 1 tsp salt

• 1 tsp black pepper

Instructions:• Preheat grill on medium-high heat.

• Cut lobster tails in half lengthwise, exposing flesh.

• Combine remaining ingredients in small mixing bowl.Brush mixture onto flesh side of lobster tails.

• Place lobster onto grill and cook 5-7 minutes,depending on size of lobster tail.

• Turn once during cooking process.

• Remove from heat and serve.


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One-Pot Honey Rosemary Chicken & Vegetables Serves: 4

Ingredients:• 4 small chicken breasts

• 1 tbsp honey

• ½ lemon

• 1 tbsp rosemary, chopped

• ½ tsp fresh garlic, crushed

• 4 cups vegetables of choice

Instructions:• Begin cooking chicken breasts over medium heat.

• While chicken is cooking, mix together honey, freshlysqueezed lemon, rosemary, and garlic to create glaze.

• When chicken is about ¾ of the way cooked, pour ½ ofglaze over chicken and finish cooking. Set chickenaside.

• Immediately throw veggies into warm pan and begincooking. If they are frozen, cook until thawed and topwith remaining glaze. If they are fresh, top withremaining glaze right away.

• Cook until veggies are soft.

• Plate chicken and vegetables, garnish with extrarosemary and/or parsley (if desired), and serve.


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Quick and Easy 4 Ingredient DinnerServes: 4

Ingredients:• 4-6 chicken thighs, bone-in, skin-on

• 1 lb baby potatoes OR potatoes cut into wedges (with skin on)

• 12 oz baby carrots


• salt and pepper to taste


• Pat dry chicken thighs with paper towel, seasongenerously and rub in spices.

• Rinse baby potatoes and toss in bowl with baby carrots,1 tbsp olive oil, and seasoning.

• Arrange chicken thighs on parchment (or silicone mat)lined pan and fill in spaces in between with seasonedveggies.

• Loosely cover with foil and bake 45 minutes.

• Uncover and bake for additional 15 minutes until chicken skin looks crisp and browned.


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Seasoned White FishServes: 4

Ingredients:• 2 tbsp oil

• 3 tbsp lime juice

• 1 tbsp cumin

• 1½ tsp paprika

• 1 tsp salt


• ¼ cup fresh cilantro

• 1 lb white fish

Instructions:• Mix all ingredients together except fish.

• Lightly grease pan with olive oil mister.

• Add fish to pan. Pour marinade on top. Cook overmedium heat, approximately 15-20 min. Flip once halfway through.

• Add fish to large plastic bag.

• Pour marinade on top and turn to fully cover.

• Marinate 30 minutes.

• Discard marinade and grill (or bake at 375°F) 15-20minutes.


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Sicilian Fish SoupServes: 6

Ingredients:• 2 tbsp olive oil

• 1 onion, chopped


• 18 green olives, quartered

• 1 28oz can diced tomatoes, un-drained

• 3 cups fish, chicken stock, or broth, home made

• 1/2 cup fresh flat-leaf parsley, chopped

• 2 tbsp capers, drained

• 1/4 tsp red pepper, dried, crushed

• 2 pounds fish fillets, cut into pieces

• salt to taste

• black pepper, freshly ground, to taste

• garlic Aïoli

• 1/2 cup chopped fresh mint

• 1/2 cup toasted pine nuts

Ingredients (Garlic Aïoli): • 5 garlic cloves, coarsely chopped• 2 egg yolks • 1 tbsp fresh lemon juice


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Sicilian Fish Soup (continued)

Instructions (Garlic Aïoli):

• Process garlic in a blender until finely chopped. Add egg yolks and other ingredients; process until smooth.

• With motor running, gradually add oil in thin, steady stream; process until thick.

• Season with salt and pepper.

Fish Soup Instructions:

• Heat oil over medium heat in large pot.

• Add onion, and wait 5 minutes or until softened.

• Add garlic and cook 1 minute.

• Add olives and next 5 ingredients; bring to boil. Partiallycover, reduce heat, and simmer 10 minutes.

• Add fish, cover, and simmer 5-10 minutes or until fish is opaque and flakes with a fork.

• Season with salt and pepper.

• Ladle soup into bowls. Garnish, dollop Garlic Aïoli on soup.


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Simple Herb and Garlic Roasted Turkey BreastServes: 6

Ingredients:• 3 lbs turkey breast, bone in, skin on

• 2 cloves garlic, minced

• 1 tsp thyme, dried

• 1 tsp rosemary, dried

• 1 tsp sage leaves, dried

• 1 tsp salt

• ½ tsp ground black pepper

• 2 tbsp extra virgin olive oil

Instructions:• Preheat oven to 350°F. Rinse turkey and pat dry.

• Combine garlic, herbs, salt, pepper, and olive oil insmall bowl. Rub mixture all over turkey, top to bottom,and underneath skin. Place in roasting pan or rimmedbaking sheet. No rack required.

• Roast for 45-60 minutes, or until instant readthermometer inserted into thickest part of breast,without touching bone, reaches 165°F.

• Cover turkey with foil and allow to rest for at least 10minutes.

• Carve and serve.Copyright 2016 The Health Coach

Group 78


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Slow Cooker Chicken, Kale, and Sweet Potato SoupServes: 4-6

Ingredients:• 2 large sweet potatoes, peeled, chopped into 1” pieces

• 1 bunch Lacinato kale, stems removed, thinly sliced

• 1 lb boneless, skinless chicken breasts or thighs

• 2 32-oz boxes low-sodium chicken stock

• 2 tsp kosher salt

• 2 tsp Italian seasoning

• extra virgin olive oil

Instructions:• Place all ingredients in 6-quart slow cooker, stirring to

combine.

• Cover and cook on high for 4 hours or low for 6, untilsweet potatoes are tender and chicken is cookedthrough and tender.

• Remove chicken and shred with two forks. Return toslow cooker and stir to combine.

• Taste and add additional salt to taste.

• Serve hot with a generous drizzle of olive oil.


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